Monday, December 5 2016

Posted by Mandee on December 4th, 2016

20 responses

WOD: A. EMOM Activator for 6 minutes: 1st minute: 30 seconds over the bar burpees, bar facing 2nd minute: 30 seconds hang muscle cleans 45/35 or 65/45 or 75/55 3rd minute: 30 seconds front squats 45/35 or 65/45 or 75/55 repeat B. Cluster Ladder: 1 squat clean to 1 hang squat clean to 1 front squat: 1 - 1 - 1 - 1 E3MOM C. 8 Minute Ascending AMRAP of: 1 squat clean 155/105 RX+ 185/125 (MRX 115/75) 2 over the bar burpees, bar facing 2 squat clean 155/105 RX+ 185/125 (MRX 115/75) 4 over the bar burpees, bar facing 3 squat clean 155/105 RX+ 185/125 (MRX 115/75) 6 over the bar burpees, bar facing... *continue pattern until time expires*

20 responses to "Monday, December 5 2016"

BP says:

December 5, 2016 at 2:31 am

A. 75# across, with Burpees as fast as possible
B. 165-195-215-225
C. 5 Rounds RX+

Nathaniel says:

December 4, 2016 at 1:27 pm

The elusive Ron Wood displays each movement with precision and dedication. Ron is an absolute BEAST that would have us all think otherwise. Keep slow playing us Ron ?

CJ VK says:

December 4, 2016 at 1:29 pm

Ron is the real deal.

KOBRA says:

December 4, 2016 at 2:48 pm

Ron could give us all a lesson on taking it easy, no pressure, living in the moment. This man knows how to flow with the best of 'em.

Mandee says:

December 4, 2016 at 3:49 pm

This dude is awesome in so many ways! And don't let his laid back demeanor fool you, he is a CrossFit rock star! Thanks for always brightening our mornings at CFHSV Ron! :)

Twice a week Thomas says:

December 4, 2016 at 4:09 pm

A living Legend and inspiration to us all!

Bradley says:

December 5, 2016 at 3:14 am

Don't get much better than Ron Wood. Great athlete, but even better person.

A. 230 - failed the Hang at 240

B. 6+1 Rx+

KOBRA says:

December 5, 2016 at 4:37 am

A. 235

B. 6+8 RX

CJ VK says:

December 5, 2016 at 4:47 am

A. 135-165-195-225
B. 5+4 Rx

CoachDB says:

December 5, 2016 at 9:29 am

Ron truly is a living legend! Ron you ROCK!
A. 45lb bar first 3min, then 75# across 7 burps each time
B. 95-115-145-115
C. MRX = 7rds +3 reps/sqt cleans = 59 total reps

CoachDB says:

December 5, 2016 at 9:45 am

Wrong rep count should be 87 for 7 + 3. Please don't ask

Mimi says:

December 5, 2016 at 10:34 am

A: 45#
B: 85-95-105-115 (scaled to power clean-HPC-PP)
C: 5+5 scaled to Power cleans
Looking good, Ron!

jamie cherrypicker says:

December 5, 2016 at 11:46 am

A. 55#
B. 185
C. 5+1 rx

Shana says:

December 5, 2016 at 12:07 pm

A1: 55 across
A2: 165
B: 6+16 RX+

Steve Price says:

December 5, 2016 at 12:09 pm

Complex: 215 - 230(x) failed at the hang squat clean Ugh!

5 + 6 Rx+

Matt says:

December 5, 2016 at 12:54 pm

Nice Steve!

Steve Price says:

December 5, 2016 at 1:12 pm

Thanks Superman!

Jeremy M. says:

December 5, 2016 at 1:30 pm

6:15pm Class:
A: 75#s across (10/15/15, 10/15/15)
B: 135-185-205(forgot frt sqt)-225-245
C: 6+4, RX+
- Wonderful class Bradley! Great warmup! Ron is the man of 7:00am! Tremendous athlete! i can't stand burpees!

Justin says:

December 5, 2016 at 1:39 pm

185-205-225-245
6+6 rx+

Mac says:

December 5, 2016 at 2:58 pm

305

7 rx+

Monday, December 5 2016

20 responses to "Monday, December 5 2016"

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